Example Olympic Race Program

Training Snapshot for an Olympic-Distance Triathlon

Week 1:
Monday
Swim 1500 Yards (*Key workout: Brain work)
Tuesday
15 mile Bike in recovery and endurance zone (*Heart Rate workout)
Wednesday
Run 20 minutes easy
Thursday
Brick – Swim 1000 yards easy and spin 30 minutes at 90 RPM or higher
Friday
Swim – (*Key workout: drills)
Saturday
Cycle 15 miles easy spinning at 90 RPM or higher
Sunday
Run 30 minutes easy with fartlek surges at 5k race pace lasting 10-60 seconds in the middle miles

Week 2:
Monday
Recovery day (off)
Tuesday
Swim 1500 yards(*Key workout – Race simulation)
Wednesday
Cycle 15 miles in recovery and endurance zone
Thursday
Brick – run 30 minutes easy and swim (*key workout – drills)
Friday
Swim 1000 yards easy
Saturday
Cycle 20 miles easy spinning at 90 RPM or higher
Sunday
40 minute run in recovery and endurance zone

Week 3:
Monday
Recovery day (off)
Tuesday
Swim 8x25 yards (*Key workout – Technique golf sample workout)
Wednesday
Cycle 15 miles at 90 RPM or higher
Thursday

Run 35 minutes easy
Friday
Swim (*Key workout – Drills)
Saturday
Cycle 20 miles in recovery and endurance zone
Sunday
45 minute run: 15 minute easy, 15 minute tempo and 15 minute easy cool-down

Week 4
Monday
Recovery day (off)
Tuesday
Swim 2x750 Yards (*Key workout – sustainable pace)
Wednesday
Cycle 20 miles easy at 90 RPM or higher
Thursday
Run 30 minutes easy
Friday
Swim (*Key workout – Drills)
Saturday
Cycle 60-90 minute (*Key workout = speed workout)
Sunday
50 minute run in recovery and endurance zone

Week 5
Monday
Recovery day (off)
Tuesday
Swim (*80/20 workout ) Race simulation swim of 25 minutes in supervised open water, or 30 minute swim in pool, practicing navigational sighting skills
Wednesday
Cycle 15 miles easy spinning at 90 RPM or higher
Thursday
30 minute tempo run
Friday
Swim 1000 yards easy followed by(*Key workout – Drills)
Saturday
Cycle 15 miles (*Key workout – hills)
Sunday
45 minute easy run in recovery and endurance zone

Week 6
Monday
Recovery day (off)
Tuesday
Swim 10x25 yards (*key workout – hold that pace )
Wednesday
Cycle 20 miles at a moderate pace with 5x1 mile race pace efforts in the middle and 5 minute recovery between
Thursday
Group run of 5 miles at conversational pace
Friday
Swim 1500 yards easy followed by(*Key workout – Drills)
Saturday
Cycle 10 miles easy spinning at 90 RPM or higher
Sunday
(*80/20 workout) Cycle 20 miles at moderate pace or in the aerobic and tempo zone then run 30 minutes easy

Week 7
Monday
Recovery day (off)
Tuesday
Swim 1500 yards/ swim as a 500, 400, 300, 200 and 100 (*key workout Countdown )
Wednesday
Group rode for 20-25 miles
Thursday
20 minute easy run followed by 5 minutes at near race pace and 5 minute cool-down
Friday
Swim 1200 yards easy followed by(*Key workout – Drills)
Saturday
(*Heart rate sample workout)
Sunday
Run 5 miles in aerobic and tempo zone

Week 8
Monday
Recovery day (off)
Tuesday
Swim (*key workout hard –easy-hard)
Wednesday
Run interval: 1 mile easy warm-up; 3-4 x .25 miles, 1-2 x .50 miles, resting 30-60 seconds in between intervals, 1 mile cool down
Thursday
Swim 1200 yards followed by drills cool-down
Friday
Run 30 minutes easy
Saturday
Cycle 25 miles in aerobic and tempo zone
Sunday
Run 1 hour easy at conversational pace

With an Olympic Distance event, you should consider a full week tapering period.
Day 1 45 Minutes
Day 2 Complete Rest
Day 3 40 minute run
Day 4 30 Minute Run
Day 5 20 Minute Run
Day 6 Complete Rest
Day 7 Race Day